CrossFit 1607 – CrossFit
Mobility
-roll rotator cuff
-10x sleeper stretch (3″ hold)
-IR stretch with band on rig
Hip Mobility (No Measure)
-1-2’x pigeon stretch
-1′ x lizard stretch
-1’x banded hip flexor
-2′ butterfly stretch against wall w/ weight
-5x Russian baby makers
-5x Cossack squat/lateral lunges
Warm-up
Snatch warm up (No Measure)
5x high hang snatch pull
5x scarecrow snatch
5x high hang power snatch
5x OHS
5x hang snatch pull
5x hang power snatch
5x hang snatch
5x snatch pull
5x power snatch
5x snatch
Weightlifting
Power snatch + OHS (5×2+1)
Add 5lb or ~3% from last week.
Metcon
Metcon (AMRAP – Reps)
0:00-1:30
max rep HPC+jerk (95/65)
3:00-4:30
max rep power clean+jerk (115/75)
6:00-7:30
max rep squat clean+jerk (135/95)
8:00-10:00
max calorie row